Burn Fat And Build Muscle With Simple Techniques

Oct

If you have believed the myth that you can either burn fat OR build muscle then you are in for a big surprise today. It is not only possible to burn fat and build muscle at the same time, it is extremely basic and not many people have realized it yet.

I am going to show you three ways to burn fat and build muscle all at the same time but it is up to you to decide if you want to go for the fat loss or muscle building with a bit of the other side as well…

Interval Training is primarily the major play in fat loss. It is the new revolutionized version of cardio. But whereas cardio can be blamed for fat loss AND muscle loss, interval training is the other way round. Unlike cardio, interval training requires a maximum of 20 minutes and you do not necessarily need an equipment for interval training. http://fitnessgoals.com/30-day-legs-challenge-exercise-workout/.

If you are primarily concerned with fat loss, than building muscle, then interval training is perfect for you, because you will not only burn fat even while you sleep, but you will be comfortable with the fact that it doesn’t cause muscle loss either.

Strength Training or shall I say Resistance Training is another member of fat loss and muscle building regime. Most people believe the fact that resistance training will bulk you up, and as much as I would love to believe this statement, it is NOT true!

Bulking up requires big changes in diet and workout methods. Your reps will be shorter and the rest periods will be longer.

When it comes to burning the fat and building the muscle at the same time, you need to stick with 8-12 reps and make sure you choose total body Strength Training or shall I say Resistance Training is another member of fat loss and muscle building regime. Most people believe the fact that resistance training will bulk you up, and as much as I would love to believe this statement, it is NOT true!

Bulking up requires big changes in diet and workout methods. Your reps will be shorter and the rest periods will be longer.

When it comes to burning the fat and building the muscle at the same time, you need to stick with 8-12 reps and make sure you choose total body exercises so you don’t waste much time in your workouts.

Total Body exercises like Squats, Deadlifts, Pushups, Bench Presses, and Rows are great total body exercises that work the major muscle groups in your body. The major muscles groups contain the most fat so why work on smaller ones? By working the major muscles, you will work the smaller muscles too, so there’s nothing left out for fitnessgoals.com.

Adding more muscle mass to the body is a smart way to burn fat because each pound of muscle in your body increases your metabolic rate even while you are doing nothing. More muscles mass equals more fat loss.

If you want to build more muscle and burn fat at the same time, then incorporating resistance training is of the biggest benefit to your goal.

The third and the most effective option is to incorporate interval training and strength training together to get that powerful metabolic boost. This metabolic boost will cause extreme fat loss and muscle gains at the same time.

The effective format is to do 30 minutes of resistance training followed by 15-20 minutes of interval training and doing this workout three times a week is all you need to get the fat furnace in your body up and dancing as if you were a sprinting athlete.

I hope you realize that diet plays an important role in burning fat and building muscle at the same time. It doesn’t matter how hard your workout, if you don’t have the proper diet, there is no way you can achieve miraculous results.

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Oct

Have you ever considered the fact that diet has a great deal to do with getting six pack abs? With diet, I don’t mean eating little food or no food, and staying away from fat and carbs whatsoever. Nope, that is totally where you are mistaken and that is exactly what has been keeping you away from reaching your goal…

When it comes to diet, there are certain things that most people believe works but it is exactly the opposite and I am going to show you some of the basic diet facts that most people have twisted out with their big fat lies…

First and foremost, you need to get enough protein in to your body.

High quality protein has high Thermic effect which means it will burn more calories while digesting, increase metabolism and also helps maintain lean muscle. And I hope you know for a fact that more muscle means more fat loss even while you sleep…

Fiber is another very important factor when it comes to carbs. Carbohydrates are not all bad, but you should definitely stay away from wheat, and refined sugars which will only hurt your metabolism which means slow fat loss. Make sure you get most of your carbohydrate intake from fruits, vegetables and unrefined grains. You will definitely feel energetic and much more lively by staying away from refined and processed foods which are just what most people feed on these days.

Fat is an important part of the diet as well. I don’t know why on earth you are afraid to eat fat. Of course there are types of fat and certain types, you should run away from like the Road Runner, but there are types that are key to fat loss. That’s right. Fat burns fat too. Plus, if you don’t eat enough fats, you will only increase the demanding power of your cravings thus encouraging you to hog up food off guard.

Olive oil, avocados, organic meats, eggs, nuts and seeds, nut butters and saturated fats from tropical oils are really important in your meals. You miss them and you’ll end up being stuck half way in your goal.

I personally remember losing so much fat with exercise that I forgot about nutrition. It was so horrible that I was 10 pounds under my recommended weight and the worst part was the fact that I was low in fat AND muscle, thus the thin but bloated look. When I read certain guides on smart fat loss and muscle building, I realized that diet and nutrition plays a key role too, and one of the biggest mistakes I did was staying away from fat and protein.

When I started up on protein and essential fats, I noticed big changes in my body. My skin started tightening up and I started seeing a stronger more muscular body which had been hiding for a very long time.

When it comes to getting six pack abs, diet plays an important role because your six pack maybe already behind all that fat. All you need to do is remove the layer of excess fat off your belly and you’ve got a six pack.

So how do you do it? Smart and efficient fat loss – Exercise and Proper Nutrition is key.

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Oct

I know you might be wondering that it is not easy to get six pack abs in a very short period of time, but I am going to destroy that myth once and for all!

It is not hard to get strong, sexy abs in a very short period of time when you know the right way to do it.

And so far, the only things I have heard from other people are:

1. Hundreds to thousands of Ab Crunches/ Sit ups/ Leg Raises
2. Hours and hours of cardio
3. Go on completely strict diet so you starve to death
4. Get on of those ab machines advertised on TV
5. Drink diet pills

It is shameful to say that these are the biggest most bitter lies one could tell you when it comes to getting lean or getting a six pack like you’ve always dreamed of.

I am not going to tell you why they are big fat lies (more on that later), but I can definitely tell you what you REALLY need to do if you want to get the ripped looking abs.

– Interval Training

I know this may sound new to you but a few minutes of research on Google will give you hundreds and hundreds of articles on Interval Training.

With a 20 minute interval training workout, you will be working your lower body to such a level, that your stomach will just give up the fat that it is holding back.

In short, you will be burning more stomach fat with interval training than any other exercise. And moreover, you will also be burning fat even while you sleep!

– Weight Training

This may come as a shock to you but you will NOT bulk up by lifting heavy weights! It will take really heavy weights and different techniques to pack up big muscles really fast.

All you need to do is 45 minutes of total body workouts using free weights like the dumbbell or the kettle bell.

The best way to make use of the 45 minutes is to choose total body exercises like Squats, Deadlifts, Chest presses, Rows etc By working your major muscles, you will be working the smaller muscles at the same time.

That means you will burn 200-300% more fat the smart way.

– Core Training

It doesn’t require expensive ab machines or hundreds of ab crunches to get six pack abs.

All you need to do is strengthen your abdominal muscles and keep burning fat. Doing this will get your six pack abs visible in no time. I promise!

These are just few of the many exercises that make your abdominals super strong just waiting for you to remove that fat off your abs so they can peel out and show off

Here’s the gist of it;

Interval Training and Weight Training will successfully shred the pounds of fat if you keep consistent and keep choosing the right total body exercises. Core training will strengthen your abs in the shape of a six pack so that once the fat is gone, your abs will just peel out of your skin with that washboard look

If you are looking for the total training program that takes you from the diet to the workouts as if you were a complete Noob, then you need to take a look at my review on The Truth About Six Pack Abs and decided if it can help you get the six pack abs you’ve always dreamed about!

Oct

There are many mistakes that people tend to perform when try to get six pack abs. Have you noticed that even after working out at the gym for so many hours, and starving yourself to death, you still haven’t seen much of a difference in your physique?

I am going to tell you 5 popular mistakes that you tend to do when you are trying to get a six pack.

1. You don’t watch your nutrition. You eat too little, or you eat different. If you want to get a six pack, you need to eat 6 short meals a day which includes a lean protein and rich fibers in every meal.

2. You do over 1000s of Ab crunches every single day. This will make your abs really strong and big, but how are they every going to show up with all that fat covering it? Did you really think Ab crunches will burn stomach fat? If you did, then slap yourself on the face or do something because you are very wrong! The only way to lose stomach fat is by losing total body fat.

3. You do over 60 minutes of cardio on the treadmill ever day. If you do, then you are wasting all your time and energy for nothing! I can burn three times more fat by doing cardio on the same machine for only 20 minutes, three days a week!

This is called High Intensity Interval Training and HIIT is by far an extremely powerful technique to help you get six pack abs in less time you could possibly imagine!

4. You fall for all those fat loss infomercials that go on TV every single day. Ab machines don’t work. I proved my point above. Diet pills don’t work either. You will only injure your metabolic rate so bad, you will lose more fat in the beginning and start gaining fat in the future no matter how many pills you drink before a meal.

5. You stick to the machines and avoid resistance training as much as possible. Well, it is high time you start getting a dumbbell in your hands because resistance training combined with HIIT and proper diet equals the easiest and fastest route to fat loss.

These are the 5 mistakes you do when it comes to get six pack abs and I have stated what you need to do in remedy as well. These points are basic and the formula is simple but with the fat loss rate going through the roof, the health industry has nothing else to do but exploit hard working consumers like us to over complicate things when it comes to fat loss.

Like they say in preschool – Don’t Make Mountains out Of Mole Hills! If you want to know the fastest route to get six pack abs, then I have already showed you what changes you need to do as of right now!

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Oct

There are thousands of people who workout at the gym for hours and still end up trying to figure out how to lose fat on stomach. The big belly is the only area that most of us work hard to get rid of and it is the most stubborn part of the body that won’t go off.

It is simply because you are doing in all wrong! Instead of going in to deep theories on what doesn’t work and how to make it right, I am going to show you what works and what you can do to further improve on it.

Lose Total Body Fat

In order to lose fat on stomach, the first thing you should do is lose total body fat. Have you ever seen a 230lb male or female with flabby arms and a “flat stomach”? I don’t think so!

If you want to lose fat on stomach and get six pack abs, all you need to do reduce your body fat.

Watch Your Diet and Nutrition

This is not about eating three meals a day or skipping a meal to end up with 2 meals a day. This is about eating smart to keep your metabolism elevated at all times so that you will burn fat 24 hours a day. EVEN WHILE YOU SLEEP!

How do you do this?

…In order to keep your metabolism elevated, you need to eat 5-6 short meals every 2.5 – 3 hours. You must include lean protein and high fiber food in each meal.

Resistance Training

In order to lose fat on stomach even faster, you should include resistance training in to your fat loss routine. Working out 3 days a week is more than enough to skyrocket your metabolism for 24 to 48 hours.

Resistance training can be anything from bodyweight exercises, free weight exercises, running intervals on a treadmill or a stationary bike. I prefer compound exercises like Pushups and Squats over single joint exercises like Tricep extensions and Ab crunches. The multi joint exercises work more muscles in less time which eventually adds up to a boosted metabolic rate.

In order to lose fat on stomach, you need to lose total body fat. And to lose the fat from your entire body, you need to eat right and workout smart.

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Oct

Many of you might be trying to find out how to lose weight at home, and I am definitely sure you must be thinking that by eating less, you lose more weight. I am going to prove it wrong. I am going to show you that eating less will only make you more and more overweight in the future. If you really want to know the proper way to lose weight at home, then you will continue reading further.

So far, the traditional approach to weight loss has been to simply reduce food consumption and marry the cardio machine. I have seen people jog in the treadmill for hours and I see them every day for many months, but I see no change. They even claim to eat so little. That little doesn’t even come close my snack!

Yes, I do eat snacks, and it is actually part of my weight loss plan. So I am going to show you why eating less makes you fat in the long run and how you SHOULD be eating to lose weight the right way.

When you eat less, your body has no fuel for energy. So YOU probably think, your body is now going to pull out the fat from the body and use them as energy. But your body thinks different.

Your body thinks you are starving and that it should be STORING more fat to help you survive. Yes, your body has intelligence of its own, or you wouldn’t be functioning the way you are…

That doesn’t mean you should be eating more… That is probably what leads to your obesity in the first place. BUT you should be eating more FREQUENTLY.

Let me put it this way. If you eat more than what your body requires, your body stores the excess energy as fat. If you starve yourself to lose weight, your body will slow your metabolism which means no fat burning again.

So the common sense is to eat frequently. Eat till your body says that you are not hungry anymore. And every three hours, eat again till your body says you are not hungry any more. It stores excess energy as fat so don’t eat excessively.

In short, you should be eating 5-6 meals a day. Now that doesn’t mean you should snacks like chips and cookies and stuff. You should eat healthy too.

If you want to lose weight at home, then you should not starve but eat more frequently and more healthy. Every single meal should contain lean protein like beans, chicken breasts and stuff. And your meal should be filled with fiber rich food like vegetables and stuff.

Grilled chicken salad is a healthy meal without the salad dressing which contains excessive fat by the way. Now that is the part about diets, but what about slow boring cardio? It is supposed to help you lose weight right? NOT REALLY!

It will help lose weight at first, but how long can you keep doing the cardio? 4 hours? 5 hours? It is just crazy and totally useless.

You should be focused on what is called the metabolism. Metabolism is the rate at which your body burns fat. Eating more frequently with the right amount of protein and fiber will boost your metabolism 24 hours a day.

Slow boring cardio only increases your metabolism WHILE you are working out. I know a way you can increase your metabolism even while you sleep!

It is called interval training. Interval training has many meanings but in my view, it is the short cut and the super modified version of the antique cardio method. Interval training can be done with your own bodyweight, with dumbbells or barbells, or with cardio machines.

It is where you work at a level that boosts your heart rate so high, you go huff and puff in minutes. Example with the treadmill;

You warm-up for 5 minutes
Run as fast as you can at a higher level for one minute
Then reduce the level and slow down for another minute to catch your breath.
Run fast again for a minute and slow down the next minute.

Repeat that cycle 5-6 times and cool down for 5 minutes. You will feel so huffed and puffed, you will have a hard time breathing. It takes no more than 25 minutes and it blasts your metabolism through the roof.

You even burn fat while you sleep! Now that is a workout.

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Oct

Millions of people want to know how to lose stomach fat the easy way. You know the way of the couch potato. Well, that would be a dream come true, but if you really want to get rid of your hanging belly, then get off your couch and get moving.

I know there is no magic button that will make your belly fat disappear, and neither is there a pill that could give you a flat stomach. Sure you will lose stomach fat by drinking a pill, but it ain’t gonna be pretty when you look at the mirror and a see a big lump of excess skin hanging around your waistline.

That brings us to –

Tip #1 – Take it SLOW! Sure you can lose more than 40 pounds in a week, but you won’t be happy about it because the super quick weight loss does not allow your skin to take the time it needs to tighten up. And that’s when you end up going from asking “How to lose stomach fat” to “get rid of hanging belly”

Tip #2 – Diet and Exercise are equally important. Proper diet will burn the fat and get you into the low body fat level so that you can see your abs. BUT exercise is what gets you the sculpted ab look.

Not all slim people look smart. And not all slim people exercise to maintain their body, but you sure can. You exercise and get your abs to look defined instead of clumsy. Get toned up and you will even look better than those born with super high metabolism.

Tip #3 – Stay persistent. Not all folks who go to the gym will lose stomach fat the way they want, because not everybody has the determination to stay persistent and focused. If you lose focus, you might end up at MC Donald’s’ the next day garbling burger over burger until your stomach blows up!

Sure you can eat ONE burger once a week or so, but that’s it. Can’t you wait till you lose all that stomach fat? Because once you do, there is no need to stay away from junk food.

…And you will definitely be more disciplined with food once you get leaned because you know how hard it is to lose stomach fat. It ain’t a pretty picture

These are three general tips that 90% those trying to lose stomach fat never follow together. They only follow one of these tips.

Stand out of the crowd. Combine all three super tips and you got yourself a Ferrari in your metabolism.

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Oct

There are hundreds of myths on how to burn fat on stomach, and another bazillion myths on the fastest way to get six pack abs, but why do they remain myths and not made popular by the fitness industry?

Have you every noticed that with every Ab machine or diet pill sold on TV in a mass scale, they always include a diet plan and a workout guide? Why do you think that is?

Most people use the machines alone working out for hours and hours on that very same machine and then claim a refund because it doesn’t work. Did it ever occur to follow the complete package?

The main point is that it is not the Ab machine that gives you a flat stomach. It’s the simple formula of fat loss that makes you lean and mean!

What exactly is this simple formula?

Diet

Exercise

THAT’S IT! This is how simple fat loss can get. Although there are tweaks you need to do before you actually make this simple formula to work, you should realize that over complicating things only goes for the worst of results.

In order to burn fat on stomach and get six pack abs, you need to understand that no matter how many crunches you do, you can’t get a flat stomach until you get slim. Can you have flabby arms, saggy chest and a six pack? I don’t think so! I give the exact same answer for anyone who wants to get rid of love handles.

Lose total body fat –> Lose belly fat –> Get your six pack to be visible again

This is how simple it can get. I bet you tried over complicating this too.

Let’s take a look at the diet side of the total body fat loss formula. Without making you think too much, I am going to give you the necessary tweaks. To learn more about these stuff, just go through the other articles on this site.

Eat 5-6 short meals a day instead of 3 large meals

Eat your breakfast like a king

Have fiber rich carbs and lean protein in every meal

Don’t stay hungry

SIMPLE as that!

When it comes to exercise, most people picture 40 minute cardio in the treadmill. When I say strength training, you picture bicep curls and machine flyes.

In order to lose total body fat in the least amount of time, you have to stop doing cardio! I mean it! Cardio is a waste of time, and I would burn 15 times more fat in the 40 minutes you take to do slow boring jog on the treadmill.

Instead, you do High Intensity Interval Training and Compound strength training exercise. I am too lazy to go in to details of this, so all I am going to say is think total body exercises that work many muscles at the same time. These exercises will burn fat, build muscle and get you lean in no time.

In order to burn fat on stomach, also remember this other formula;

Calories in < Calories Out.

This means, you need to burn more calories than you eat in a day, and you are set to get six pack abs in no tim